F3 Knoxville

Iron Pax Scorcher

THE SCENE: Sunny, temp in upper 90’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch!
THA-THANG:
Mosey to parking lot south of northern ball fields.

Week 2 of Iron Pax Challenge

COUNT-OFF & NAME-O-RAMA
Four men, no FNG’s.
CIRCLE OF TRUST/BOM:

No time for word as we all were still doing the Iron Pax after the 45 minutes.

 

9-11 Memorial Workout

THE SCENE:  Clear and comfortable

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 count Moroccan NIght Club x 10, 5 Burpees Cherry Pickers x 10, 4 Burpees, Little Baby Arm Circles-Front x10, Little Baby Arm Circles-reverse x10, 3 Burpees, Tempo Squats x10, 2 Burpees – Mosey

THA-THANG:

Mosey to Mt. Jucomajaro. Proceeded to attempt 4 ascents to the top, 1 ascent is equal to approximately 25-30 flights of stairs. The goal was to attain 110 flights, equal to 1 of the World Trade Center Towers. some PAX added burpees , etc. at the top of each lap to add to their challenge. a few completed 4 laps. most got a solid 3 to 3-1/2 in.

MARY:
Group finishing their last lap at base of Mt. Juco held an Al Gore until most arrived, Flutter Kicks x20, Freddie Mercury x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared Matthew 5:38:39 in light of the days significance. See the link to the youtube video I mentioned.https://youtu.be/VV6BtdNaI8E

Matthew 5:38-48 English Standard Version (ESV)

Retaliation

38 “You have heard that it was said, ‘An eye for an eye and a tooth for a tooth.’ 39 But I say to you, Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also. 40 And if anyone would sue you and take your tunic,[a] let him have your cloak as well. 41 And if anyone forces you to go one mile, go with him two miles. 42 Give to the one who begs from you, and do not refuse the one who would borrow from you

MOLESKIN:
Prayer Requests for Mermaids moms surgery and Trolleys family member with a Thyroid issue. (Apologies Trolley, I forgot the person you mentioned name)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Second Truck Stop PM – 9/11 Hills n Heat

THE SCENE: Clear sky, hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Baby Arm Circles Thumbs up, 10 IC

BAC Thumbs down, 10 IC

Windmills 10 IC

Cherry Pickers 10 IC

Robot Walk In Place 16 IC

THA-THANG:
Mosey up Sidewalk to Tape Mark

  • Nickel, Dime Quarter -between tape marks Merkins, then Squats, Then Flutter Kicks
  • Mosey Counterclockwise around lower ball diamond to hill by bathrooms on east side of park
  • 9’s – Bench Dips @ concrete wall then run down hill and do BBS
  • Mosey slowly Counter clockwise around lower ball diamond to small hill near AO parking lot
  • Set 1- 20 LBC at bottom then BEar Crawl to top, 20 Merkins, run to bottom
  • Set 2- 20 Plank Jacks, then Bernie to top, 20 Iron Mikes (10 eachleg), run to bottom
  • Set 3- 20 Squats, then lunge up hill, 20 Hello Dolly (4 ct)
  • Rinse and repeat, but run up hill
  • Mosey Clock wise around ball field to concrete steps
    • 5 step ups, then 10, then 15
  • Sloow mosey to end of parking lot and return to AO

MARY:
20 American Hammers 4 CT IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussion about 9/11- how everyone who lost their lives or were involved in the events of the day started the day thinking it was another day. Regular people did amazing things, too many stories to list.

From CNN:
Facts:
Nineteen men hijacked four fuel-loaded US commercial airplanes bound for west coast destinations. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.
The attack was orchestrated by al Qaeda leader Osama bin Laden.
The Victims:
At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.
At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.
Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.
As of July 2019, 1,644 (60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

All the stories of the affected people and heros are important – here are a few:

RICK RESCORLA

One hero was a man named Rick Rescorla, a retired US Army officer who got a job as director of security for Morgan Stanley Dean Witter (previously Dean Witter). He’d anticipated air attacks due to the vulnerable nature of the building, and pleaded with the firm to find a new office space. Because that wasn’t an option due to lease agreements, Rescorla enforced regular drills so employees knew how to evacuate in case of an emergency.On 9/11 Rescorla was supposed to be home, but was covering for a co-worker. He is responsible for saving 2,700 people, singing inspirational songs into a megaphone while escorting people in and out of the building. Sadly, Rescorla did not make it out that day; however, his memory lives on through the Rick Rescorla Memorial and a book written by his wife, Touched By A Hero: A 9/11 Widow’s Journal of Love & Legacy.

MOIRA SMITH

The only female NYPD officer to lose their life in 9/11, Moira Smith was known for her intense dedication to being a police officer. According to NYPD Angels this was her second time risking her life in an extremely disastrous situation to help others. The first was during a 1991 subway crash in Union Square, which she survived and received the Police Department’s Distinguished Duty Medal for. Sadly, the second situation on 9/11 Smith did not survive, though she was seen selflessly saving others.

On 9/11 she became known as the woman with the flashlight who helped prevent mass hysteria and the blocking of exits. She saved hundreds of lives by directing people out of the South Tower and encouraging people to “Don’t look down; Keep Moving.” There is even a famous photograph of Smith heroically leading a bloodied businessman to safety, and an account written by another man she saved.

WELLES REMY CROWTHER

Another hero on 9/11 was Welles Remy Crowther, known by the people he saved as the young man with the red bandana, which he’d used to cover his nose and mouth to protect against smoke and debris. Crowther had been a volunteer firefighter as a teenager, and during 9/11 was working as an equities trader on the 104th floor of the South Tower. When the chaos ensued Crowther took charge to move groups out of the building, going back in numerous times.He saved over 15 lives, though lost his own. His memory lives on through the Welles Remy Crowther Trust, and his red banana can be seen at the 9/11 Museum.

Key points –

  1. be ready every day to do what you can to help and act – as F3 leaders we need to be ready for anything

2. you do not know what God has planned for you, each day is a gift from God

Proverbs 27:1

Do not boast about tomorrow, for you do not know what a day may bring
MOLESKIN:
Pray for Junk’s wife, Garret’s family and Carol who will be having heart surgery on Monday
ANNOUNCEMENTS:
CSAUP run on saturday

IPCwk2 – Dog Pound

THE SCENE: Dark and Sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees OYO x 10
THA-THANG:

  • Hey watch dis’ ^^^^^^
  • Thanks to Tank for helping set this up!

MARY:

I was still running laps, not sure what happened.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
MOLESKIN:
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves. 

No man left behind, no man left the same. 

ANNOUNCEMENTS:
TTTP This Saturday – forgot to plug this too!!

Pull-ups!

THE SCENE: The Project, clear, not too humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Morrocan night club, 10 windmill
THA-THANG:
Mosey to the playground (YHC’s favorite spot!).  Perform 10 pull-ups each circuit

  • After pull-ups, run to the amphitheater and perform 20 derkins.
  • Run up the hill and perform 20 squats
  • Run around the loop northeast of the amphitheater stopping at the turn point for 20 heels to Heaven
  • Return to the playground for round 2 (repeat previous).
  • Round 3:  after pull-ups, 20 box jumps
  • Run up the hill and perform 20 merkins
  • At the loop turn point, perform 20 big boy sit-ups
  • Return to the playground for round 4 (repeat previous).
  • Cash out with burpees and pull-ups:  2, 4, 6, 4, 2 of each

MARY:
15 Freddie Mercury, 15 American Hammers, 8 side crunches each aide
COUNT-OFF & NAME-O-RAMA
6 HIMs today
CIRCLE OF TRUST/BOM:
The words we use are impactful. How we react in certain situations and even our typical presentation of ourselves says a lot about who we are. If we are to be true HIMs, we have to be different than the rest of the world. Proverbs 17:27-28 says that even a fool is considered wise when he keeps silent. Know when to speak and choose our words wisely. YHC’s main concern is serving God. If I can’t be identified as a follower of Christ by those around me because of how I conduct myself, I have a lot of changes to make. I recommend everyone evaluate themselves and make sure you are presenting yourselves as different than those that are only concerned about worldly matters.
ANNOUNCEMENTS:
Iron PAX week 2 at JUCO Friday, TTTP Saturday